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 Enjoying Seasonal British Foods |
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 To reduce our cancer risk it’s best to focus our meals on a variety of wholesome foods like vegetables, fruits, wholegrains, and pulses such as beans, and what better way to do this than to enjoy British produce that is fresh, regional and seasonal?
In this day and age we are spoilt for choice, you can pop to the supermarket and choose almost any fruit and vegetable you like, whatever time of year.
Now, although having choice is a great way to ensure we find what we like to count towards out 5 A DAY, even for fussy eaters, the problem is that we no longer know our spring cauliflower from our autumn butternut squash!
Find out what’s in season now!
 Established on the national calendar, British Food Fortnight (20th September - 5th October) encourages the retail, catering, education and volunteer sectors to establish a more robust market for Britain’s food and drink. All over the country there will be a variety of food and drink festivals, promotions, tastings and special menus in restaurants and shops to look out for!
Make sure you make the most of this calendar event and try all the wonderful fresh British produce that’s on our doorstep!
But watch out for some British traditions
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A traditional British meal might feature something that looks like:
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A large pork chop (200g/8oz)
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A generous serving of cheesy or buttery mashed potato
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Only one portion of vegetables.
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Why not reverse the traditional British meal and think of meat as a side dish or condiment, rather than the main ingredient?
Convincing evidence has shown that diets high in red meat like beef, pork and lamb, and processed meat like ham, bacon, salami, hot dogs and some sausages, increase the risk of bowel cancer. One way to reshape your plate is to limit yourself to no more than 500g cooked weight (700-750g raw weight) of red meat per week, and avoid processed meat.
A reshaped meal would feature:
• A smaller serving of lean meat (80g/3oz)
• Wholegrain brown rice
• Three portions of vegetables, like carrots peas and broccoli
Why don’t you try this tasty but kinder version of the traditional British fish and chips. It includes a colourful range of plant foods and each serving contains two portions of vegetables and fruits:
 Fish and Chips with a Twist
Ingredients - Serves Four
1 tablespoon olive oil
4 medium sweet potatoes, peeled and cut into chunky chip shapes
4 pieces of haddock fillet or similar white fish (150g / 6oz each)
Knob of margerine(15g / 1/2oz), melted
4 tablespoons fine wholemeal breadcrumbs
1 lemon, cut into wedges
1 teaspoon mixed herbs
300g / 8oz frozen peas
4 tomatoes, washed and sliced
Method
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Heat the oven to 200ºC / 400ºF / Gas Mark 6 and preheat a baking sheet inside.
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Measure the vegetable oil into a plastic bag and add the sweet potato chips. Shake so that the potatoes get coated in a thin layer of oil.
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Spread the chips over the sheet and cook for around 20 mins, turning at least once.
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Meanwhile place the two fish fillets onto a sheet of lightly oiled aluminium foil on a baking tray.
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In a bowl mix the melted butter, breadcrumbs, juice from half the lemon and herbs, and press the mixture on top of the fish fillets.
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Place in the oven beneath the chips and cook for 10-12 mins, depending on the thickness of the fillet, until the fish is opaque and flaky.
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Cook the peas for a couple of minutes in a small amount of boiling water.
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Serve the fish and chips immediately with the sliced tomatoes and peas on a warm plate, with a wedge of lemon on the side.
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More delicious recipes.
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Copyright
WCRF UK, 19 Harley Street, London W1G 9QJ - Tel: 020 7343 4200 - Fax: 020 7343 4201 - wcrf@wcrf.org
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